How to Prevent, Reduce and Manage Migraines

How to Prevent, Reduce and Manage Migraines

A variety of protein powder and shakes.

Migraines affect millions worldwide, disrupting daily life with throbbing headaches, sensitivity to light and sound, and nausea. While medications can help manage symptoms, nutrition and supplements offer a complementary approach to alleviate migraines and possibly reduce their frequency and intensity. Understanding the role of certain nutrients and supplements can empower individuals to adopt holistic strategies for managing this debilitating condition.

Nutrition Recommendations:

  1. Hydration: According to the American Migraine Foundation, about a third of people with migraine report dehydration as a migraine trigger. Optimal hydration, achieved through regular water intake, can help prevent headaches. Aim for at least 8-10 glasses of water per day and increase intake during hot weather or intense physical activity.
  2. Balanced Diet: A well-balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats provides essential nutrients that support overall health, including brain function.
  3. Some specific diets that have shown promise in managing migraines include the anti-inflammatory diet, the Mediterranean diet, or the low histamine diet. The National Headache Foundation also suggests trying a low-tyramine diet. It may not be for everyone, but research shows that a keto diet may help reduce migraine attacks compared with a standard diet. This means eating foods that are low in carbohydrates and high in fat, like seafood, non-starchy vegetables, and eggs. For more information on any of these diets please reach out to us at Koru we are happy to help you minimize your migraines.
  4. Balance blood sugars: Avoid skipping meals, as irregular eating patterns can trigger migraines in susceptible individuals. Food cravings and hunger may be the real root of the trigger. When people have food cravings due to low blood sugar, by the time they eat something, it’s often too late — a migraine attack may already be coming.
  5. Identify Food allergies and sensitivities: Foods that you may be sensitive to can trigger headaches and migraines and should be avoided. This can subtle and sometimes hard to detect so the best way to see if this is an issue for you is to complete the food elimination diet or complete food allergy testing with your health practitioner. If you would like to get this tested please reach out to us and we can book you in with one of our naturopath doctors.
  6. Magnesium: Magnesium deficiency has been linked to migraines. Incorporate magnesium-rich foods such as almonds, spinach, avocado, and legumes into your diet. Alternatively, consider magnesium supplements under the guidance of a healthcare provider. Ideally magnesium threonate as this crosses the blood brain barrier. Designs for Health has Neuromag which we have seen great results with managing migraines and headaches. To get this supplement please go to our online dispensary.
  7. Riboflavin (Vitamin B2): Studies suggest that riboflavin supplementation may reduce the frequency and severity of migraines. Good food sources include dairy products, eggs, lean meats, nuts, and leafy green vegetables.
  8. Omega-3 Fatty Acids: Found in fatty fish like salmon, walnuts, flaxseeds, and chia seeds, omega-3 fatty acids possess anti-inflammatory properties that may help alleviate migraines. Consider incorporating these foods into your diet regularly.
  9. Coenzyme Q10 (CoQ10): CoQ10, a compound involved in energy production within cells, has shown promise in reducing migraine frequency and severity. Consult with a healthcare provider to determine the appropriate dosage.
  10. Feverfew: Feverfew, an herb belonging to the daisy family, has been used traditionally to prevent migraines. Some studies suggest that feverfew supplements may reduce migraine frequency, although more research is needed to confirm its effectiveness.
  11. Melatonin: Melatonin, a hormone that regulates sleep-wake cycles, may help prevent migraines, particularly in individuals with sleep disorders. Speak to a healthcare provider to determine the appropriate dosage and timing for melatonin supplementation.
  12. Vitamin D: Some research suggests a link between vitamin D deficiency and migraines. While more studies are needed to establish a definitive connection, maintaining adequate vitamin D levels through supplementation or sensible sun exposure may be beneficial for overall health.
  13. Lavendar essential oil: A 2016 randomized controlled study found evidence that 3 months of lavender therapy as a prophylactic therapy, meaning taken before a migraine attack begins, reduced frequency and severity of migraine attacks. However, research is still limited.To purchase any of these supplements please go to our online dispensary.

Conclusion: While nutrition and supplements can complement conventional migraine treatments, it’s essential to approach their use with caution and under the guidance of a healthcare provider. Individual responses to dietary changes and supplements vary, and what works for one person may not be effective for another. Additionally, addressing lifestyle factors such as stress management, adequate sleep, and regular exercise is crucial for comprehensive migraine management. By adopting a holistic approach that incorporates nutrition, supplements, and lifestyle modifications, individuals can take proactive steps towards managing migraines and improving their overall quality of life.

Eggs and Black Bean Tacos

Eggs and Black Bean Tacos

Two Glasses with Detox Green Smoothie

This recipe is rich in magnesium, vitamin B2, COQ10 and fiber that help provide the key nutrients needed to help prevent and manage migraines.

This delicious high protein, vegetarian meal can be great for any meal during the day. 

Eggs and Black Bean Tacos

This recipe is rich in magnesium, vitamin B2, COQ10 and fiber that help provide the key nutrients needed to help prevent and manage migraines. This delicious high protein, vegetarian meal can be great for any meal during the day. 
Cook Time 15 minutes
Servings 2

Ingredients
  

  • 1/2 cup Black Beans
  • 1/2 Lime (Juiced)
  • Sea Salt & Black Pepper (to taste)
  • 1 tsp Butter
  • Handful of Spinach
  • 5 Egg (whisked)
  • 4 Corn Tortilla (small, warmed)
  • 1/2 Avocado (cubed)
  • 2 tbsp Cilantro (chopped)

Notes

Directions: 
  1. In a bowl, add the black beans and the lime juice. Use a fork and smash the beans until mostly mashed. Season with salt and pepper.
  2. Heat a non-stick pan over medium heat and melt the butter. Add the spinach and whisked eggs to the pan and season with salt and pepper. Stir the eggs and spinach frequently until cooked through. 
  3. Spread the mashed beans onto the tortillas. Top with the egg, avocado, and cilantro. Enjoy!
 

Lemon Oat Bars

Lemon Oat Bars

Two Glasses with Detox Green Smoothie

Treat Yourself to Delicious Lemon Oat Bars! 

Craving a delightful snack? Try our Lemon Oat Bars recipe – it’s a perfect blend of zesty lemon flavor and wholesome oats!

Lemon Oat Bars

Craving a delightful snack? Try our Lemon Oat Bars recipe – it's a perfect blend of zesty lemon flavor and wholesome oats!
Prep Time 2 hours 5 minutes
Servings 16

Ingredients
  

  • 1 cup Oat Flour
  • 1/3 cup Coconut Oil (melted)
  • 1/2 cup Raw Honey (divided)
  • 1/2 tsp Sea Salt (divided)
  • 6 Eggs (large)
  • 2 tbsp Coconut Flour
  • 1 tbsp Lemon Zest
  • 1/2 cup Lemon Juice

Notes

Instructions
  1. Preheat the oven to 350°F (175°C). Line a pan with parchment paper and set aside.
  2. In a large bowl, combine the oat flour, coconut oil, half of the honey, and half of the salt. Mix well until a wet, but firm consistency is formed.
  3. Press the dough into the lined pan, making sure to press it out evenly and into the corners. Bake for 15 minutes, until lightly browned and set. Let cool.
  4. While the crust is baking, in a mixer add the eggs, coconut flour, lemon zest, lemon juice, the remaining honey, and remaining salt. Mix for about four minutes or until well combined.
  5. Pour the mixture on top of the crust and bake for 30 minutes, or until set and cooked through. Cool completely then chill for one to two hours before serving.
  6. When ready to serve, remove from the pan, cut into squares, and enjoy!
 
Special Notes
Leftovers - Refrigerate in an airtight container for up to three days.
Serving Size - One serving is one square. A 9 x 9-inch (23 x 23 cm) square pan was used to make 16 servings.
No Honey - Use maple syrup instead of honey.
No Oat Flour - Use all purpose gluten-free flour instead.

The Sweet Science: Unwrapping the Health Benefits of Chocolate

The Sweet Science: Unwrapping the Health Benefits of Chocolate

A variety of protein powder and shakes.

Chocolate, often considered a delectable treat and indulgence, has been enjoyed for centuries. Beyond its irresistible taste, numerous studies suggest that chocolate, especially dark chocolate, comes with a host of health benefits that may surprise many. While moderation is key, let’s unwrap the goodness within and explore the various ways chocolate can contribute to our well-being.

Dark chocolate contains a decent amount of soluble fiber and is loaded with minerals. Chocolate, especially dark chocolate, is a good source of essential minerals such as magnesium, copper, and iron. Magnesium is crucial for muscle and nerve function, copper supports the formation of red blood cells, and iron is essential for oxygen transport in the body needed for energy. Including chocolate in a balanced diet can contribute to meeting the body’s mineral requirements.

A 100-gram bar of dark chocolate with 70–85% cocoa contains

  • 11 grams of fiber
  • 66% of the DV for iron
  • 57% of the DV for magnesium
  • 196% of the DV for copper
  • 85% of the DV for manganese
  • In addition, it has plenty of potassium, phosphorus, zinc, and selenium.

Of course, 100 grams (3.5 ounces) is a fairly large amount and not something you should be consuming daily but this does give you some idea of what nutrients go into these dark delectables. 

1. Rich in Antioxidants:

Chocolate, particularly dark chocolate, is a potent source of antioxidants. These compounds help combat oxidative stress in the body, neutralizing free radicals and reducing the risk of chronic diseases. The presence of flavonoids in cocoa, a key component of chocolate, has been linked to improved heart health and a reduced risk of cardiovascular issues. One study showed that cocoa and dark chocolate had more antioxidant activity, polyphenols, and flavanols than any other fruits tested, which included blueberries and acai berries (1)

2. Heart Health:

Several studies have shown that moderate consumption of dark chocolate may contribute to heart health. Dark chocolate has been associated with improvements in blood flow, reduced blood pressure, and enhanced cholesterol levels. (2) Flavonoids in chocolate are believed to have a positive impact on endothelial function, promoting healthy blood vessels and reducing the risk of heart disease. These include polyphenols, flavanols and catechins, among others. According to research, the polyphenols in dark chocolate may help lower some forms of LDL (“bad”) cholesterol when combined with other foods like almonds and cocoa, which makes sense as who doesn’t love dark chocolate covered almonds. (3) 

A review of studies revealed that eating chocolate 3 times per week lowered the risk of cardiovascular disease by 9%. (4) 

3. Mood Enhancement:

Chocolate contains various compounds that stimulate the production of endorphins, the “feel-good” hormones in the brain. Additionally, chocolate contains a small amount of caffeine, which can provide a mild energy boost and enhance alertness. Phenylethylamine, another compound found in chocolate, is believed to mimic the mood-enhancing effects of endorphins and may contribute to an improved sense of love and well being. In one large study of 13,000 people, those who ate dark chocolate in the previous 24 hours were 70% less likely to report depression. And it didn’t take much, just 12 grams of dark chocolate was enough to elicit this effect. That’s just 2 or 3 of these treats! (5) 

4. Brain Function:

Cocoa, a primary ingredient in chocolate, contains flavonoids that may have neuroprotective effects. Research suggests that regular consumption of chocolate may improve cognitive function and protect against age-related decline. (6)  Cocoa contains stimulant substances like caffeine and theobromine, which may be a key reason why it can improve brain function including enhanced memory, attention, and problem-solving skills.  (7) Studies show that eating high flavanol cocoa can improve blood flow to the brain in young adults. This may explain why eating cocoa daily appears to improve attention, verbal learning, and memory. (8) 

5. Stress Reduction:

Consuming chocolate may have stress-relieving effects. The combination of compounds like serotonin precursors, theobromine, and magnesium can contribute to relaxation and reduced stress levels. While chocolate is not a cure for stress, it can be a delightful and comforting treat that provides a momentary sense of relaxation.

Want a nice chocolate treat? 

You can just consume a coupe of pieces of dark chocolate 75% or more each day, grate it on your yogurt or oatmeal, or include it in your trail mix. But for some more options check out our chocolate almond butter cup or chocolate coffee shake recipes.  

While it’s important to consume chocolate in moderation, the health benefits associated with its consumption, especially dark chocolate, are increasingly supported by scientific research. From heart health to mood enhancement and cognitive function, chocolate contains a rich blend of compounds that can contribute positively to our overall well-being. So, the next time you savor a piece of chocolate, know that you may be indulging in more than just a delightful treat – you’re unwrapping a host of potential health benefits.

References

  1. https://bmcchem.biomedcentral.com/articles/10.1186/1752-153X-5-5
  2. https://pubmed.ncbi.nlm.nih.gov/22301923/
  3. https://www.ahajournals.org/doi/10.1161/jaha.116.005162#d3e3715
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5537803/
  5. https://www.psychiatrictimes.com/view/dark-chocolate-depression
  6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6571795/
  7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4335269/
  8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7760676/
Chocolate Avocado Overnight Fudge

Chocolate Avocado Overnight Fudge

Two Glasses with Detox Green Smoothie

Indulge guilt-free with this creamy, rich treat packed with health benefits and bursting with flavor.

Avocado adds a creamy texture while providing heart-healthy fats, and dark chocolate offers antioxidants and mood-boosting properties. It’s a delicious way to satisfy your sweet tooth while nourishing your body!

Chocolate Avocado Overnight Fudge

Dive into decadence with our Chocolate Avocado Overnight Fudge!
Prep Time 15 minutes
Let set 8 hours
Servings 8

Ingredients
  

  • 4 ozs Dark Chocolate (chopped, at least 70% cacao)
  • 1/2 Avocado (ripe)
  • 1/3 cup Maple Syrup
  • 1/3 cup Almond Butter
  • 1/2 tsp Vanilla Extract
  • 1 1/2 tbsps Cocoa Powder
  • 1/2 tsp Sea Salt
  • 2 tbsps Water (cold)
  • 1/4 cup Walnuts (raw, roughly chopped)

Notes

Directions
  1. Place the chocolate in a bowl and melt in the microwave in 30-second intervals or over a double boiler. Set aside to cool.
  2. Line a loaf pan with parchment paper, leaving an overhang on both sides.
  3. Place the avocado, maple syrup, and almond butter in a food processor. Process until completely smooth, about one minute.
  4. Add the vanilla, cocoa powder, salt, and water and pulse until incorporated. Add the melted chocolate and pulse again to combine.
  5. Transfer the fudge to the prepared pan, smoothing the top with a spatula. Top with walnuts. Place in the freezer to set for at least eight hours.
  6. Remove the fudge and slice into squares. Keep them stored in the freezer for best results. Enjoy!